Guilt-free Goodness

Are you guilty of indulging yourself with too much dessert during a friend’s birthday party, anniversary dates, or when you’re upset and just feel like eating all kinds of sweets to comfort yourself? Well, I am. I admit that allowing yourself to take pleasure in eating chocolates and other sweet delicacies could feel very rewarding, but it could also be very dangerous. I’m not talking about the dessert itself, but rather the processed ingredients that were used to make those little delightful treats.

Most of the cakes, breads, and cookies that you buy from your favorite bakery were made using ingredients that are bad for your health. You can start with refined sugar, butter, and all-purpose flour to name a few.

A few cups of all-purpose flour significantly increase your risk for obesity and type-2 diabetes. Similarly, the processed butter that you often use as a spread for your bread can cause numerous health problems such as hypertension, obesity, heart diseases, high levels of bad cholesterol, and cancer. These two ingredients alone prove that when you take them in excessive amounts, their effects could be detrimental to your health.

Yet, the unhealthiest substance that we should already avoid consuming, albeit is present in almost all food products, is sugar. Like the aforementioned substances, sugar is the leading cause of obesity worldwide. It increases our desire to eat in such a way that after an hour or two, hunger strikes again. It also increases our risk of acquiring atherosclerosis and other heart complications as it causes inflammation, clogged arteries, and increased blood pressure level. Fatty liver, kidney disease, and gout can also develop if you consume too much sugar. Aside from these, it can also cause acne and accelerate the aging process of the skin. According to Jillian Kubala, a registered dietician, consuming a diet high in refined carbs and sugar escalates the production of Advanced Glycation Endproducts (AGEs) which are compounds formed as a reaction between sugar and protein in our body. These AGEs damage the collagen and elastin (proteins that keep our skin firm and stretched), thus, promoting the early formation of wrinkles and loss of firmness of our skin. Lastly, while sugar improves our mood, unfortunately, it also poses a higher probability of developing depression. Studies revealed that men and women with the highest intake of added sugar developed depression more than those with lower consumptions.

These are just some of the hundred substances which make food remarkably delicious yet are extremely harmful to our health. However, you shouldn’t worry because there are healthier alternatives you can use which would satisfy both your hunger and health way better than these unhealthy ingredients can.

For one, instead of using processed butter you could swap it with Sunflower Seed butter (which is highly unprocessed). Not only it is full of flavor but is also packed with nutrients. Plus, it is budget-friendly! Sunflower seed butter is highly rich in omega-6 fatty acid which reduces cholesterol, fights diabetes and nerve pain, maintains bone health, stimulates hair growth and brain functions, relieves PMS symptoms, and regulates our metabolism. It is also high in protein, so it is perfect if you are maintaining a fit body. Sunflower seed butter is loaded with vitamin E, an antioxidant which fights off free radicals, reduces cell damage, and strengthens our immunity, and it is packed with Magnesium which is “vital in keeping energy high, relieving muscle spasms, helping things go smoothly in the bathroom and helping us get deep, quality sleep at night.” You can try to look for sunflower seed butter in grocery stores, but the best way to enjoy these benefits is to make it at home.

Second, of course, the most common ingredient used in making baked desserts is flour. Fortunately, you can use coconut flour as an alternative to your refined flours as it is more nutritious and is made completely of pure coconut, without the potentially cancerous, artificial ingredients such as benzoyl peroxide, chlorine dioxide, and acetone peroxide. Coconut flour is high in protein, fiber, and healthy fats. It is also low in calories and has the ability to lower cholesterol levels, so it is good for the heart. Lastly, it has a low score on the glycemic index, so it’s pretty good for diabetic individuals, too.

Now, we’ve been talking about the importance of avoiding refined and processed sweeteners, and there already are several substitutes used by some such as honey. But maple syrup is a better option given that it has a lower calorie count than honey. Not only that, it is also rich in minerals such as calcium, iron, phosphorus, magnesium, sodium, potassium, zinc, manganese, and vitamins such as riboflavin, thiamin, niacin, and vitamin B6. Given this, it is evident that maple syrup is a good partner in minimizing our susceptibility towards stroke, atherosclerosis, and other cardiovascular disorders. The mineral zinc found in maple syrup keeps the male reproductive system healthy, hence, lowering the risk of acquiring prostate cancer.

Now that you know better substitutes you can make use of the next time you think of making a simple snack or a delicious dessert, why not start off with Taylor Riggs’ Glazed Devil’s Food Chocolate Cake Donuts? Sounds good? I bet you it tastes even better, and healthier! Enjoy your guilt-free dessert!

GLAZED DEVIL’S FOOD CHOCOLATE CAKE DONUTS

Preparation time: 10 minutes

Cook time: 12 minutes

Total time: 22 minutes

Yields: 8 doughnuts

For the donuts:

5 large medjool dates, pitted

1 tbsp water

2 eggs

1/4 cup + 2 tbsp unsweetened almond milk

1/4 cup maple syrup

2 tbsp coconut oil, melted

2 tbsp sunflower seed butter

1 tsp vanilla

1/2 cup coconut flour

2 tbsp coconut crystals

1/2 tsp baking soda

1/8 tsp sea salt

1/2 cup Enjoy Life chocolate chips (or dark chocolate chips), melted

For the glaze:

1 tbsp coconut oil, softened (not melted!)

1 tbsp maple syrup

1/2 tbsp sunflower seed butter

Instructions:

1.Preheat oven to 350°.

2.Grease donut pan with coconut oil (I used a large donut pan, but a mini or donut hole maker should work).

3.Begin by placing dates and 1/2 tbsp water in the microwave to soften for 30 seconds.

4.Remove from microwave, add other 1/2 tbsp water and mash to create a paste (should end up with about 1/4 cup of paste).

5.Combine date paste with the rest of the donut ingredients in a food processor until a smooth batter forms and all are well incorporated.

6.Spoon batter into donut pan, filling about 3/4 of each hole.

7.Bake for 12 minutes or until a toothpick comes out clean in the center.

8.While donuts are baking, prepare your glaze by whisking all ingredients together in a small bowl until the mixture is smooth.

9.When done, remove donuts from oven and allow to cool in pan for 5 minutes. Then remove and cool on wire rack completely.

10.Once completely cool, dip the top of each donut into the glaze.

SOURCES:

https://www.webmd.com/diet/obesity/features/truth-about-white-foods#1

https://www.news-medical.net/health/Is-Butter-Good...

https://www.healthline.com/nutrition/too-much-suga...

https://draxe.com/sunflower-seed-butter/

https://draxe.com/coconut-flour-nutrition/

https://www.organicfacts.net/health-benefits/maple...

http://simply-taylor.com/2014/04/25/glazed-devils-food-chocolate-cake-donuts/